McGill Curl Up - a Spine Sparing Abdominal Exercise

Dr. Sam Schroetke of Physical Therapy & Hand Clinic of Hillsboro demonstrates the McGill Curl-Up, which is a great exercise for training the abdominal muscles because it tends to be safe for people who may have back issues related to bending and who cannot perform a tradition sit-up.
Hold the up position for 6-10 seconds and repeat 10-15 times.
Check with your physical therapist or physician before performing this exercise to make sure that it is appropriate for you.

[@nanm1208]

Thanks! This was recommended for me but not demonstrated. "Failed" surgery at L5-S1 & looking to strengthen my core safely. Will be checking out your other videos :)

[@johnmatelski6413]

as soon as you lighten your head ever so slightly (not even lifting it) the sternocleidomastoid just goes nuts, which compresses the baroreceptors in your neck (and all of the other delicate structures) and makes you feel like there is something bad happening. I've experimented with elevating my head using a swimming kickboard, and trying to just move at thoracic spine, keeping constant weight with my head, but even this causes SCM to explode... If I figure this out I'll report as a reply to this comment. Good luck everyone

[@johnmatelski6413]

Ok I just figured it out. The key is that you should NOT actually lift your head for at least days / weeks of daily practice...you build up to that. Also you can use a swimming kickboard or books so that when you are lying flat you 'preserve the curve' of the cervical spine. If you start with your head falling backward (which is what happens to most people if they lie flat on the floor with no head support), you are screwed. Just like McGill says in 'Back Mechanic' you pretend your head is on a bathroom scale, and you are trying to get it to read zero weight.' .. Not trying to lift it per se. If you get the bracing and the diaphragmatic breathing happening together (and even this is tricky and requires practice because they are opposing cues if you attempt do either one of them 100%, you have to balance them), from there you just try to move the scale TOWARD zero, without myopically focusing on clearing the ground, while focusing on the breathing and bracing. I'd say 90% of the 'work' in the core muscles should be happening before you even think about unweighting your head... The mere thought of lifting your head/torso should get you to 95% ... and gradually unweighting your head gets you to your full muscle activation. This should NOT be a sternocleidomastoid exercise to the exclusion of your deep core muscles. You'll know immediately if you are doing it correctly because your core lights up and you don't 'feel it in your neck'. This exercise is radically unlike a crunch. I think calling it the 'curl up' was a huge mistake on McGill's part, because those words prime your brain to do the wrong thing!

[@MyS0ngList]

@@johnmatelski6413 appreciate that reply! I wouldn’t have even thought about the SCM being over active but that’s certainly a good key to remember when doing this

[@nanm1208]

​@@johnmatelski6413ah, genius! as I watched this, my thoughts went from my core to OW! MY NECK!

[@cherylhansen8692]

Excellent. Thank you .

[@lexpavlinov9655]

Everyone whom i showed this exercise said that they only feel their neck, me either, can u comment this? - thank you.

[@johnmatelski6413]

any luck with this? (see comment above)

[@nyankosensey1531]

You done it incorectly

[@lexpavlinov9655]

@@nyankosensey1531 great useful comment - “thank you”

[@ToConquer83]

Thank you

[@RisticXMMII]

thank you!

[@dscottsw1]

This was great. Thanks.

[@physicaltherapyhandclinico9074]

It may be better for you to start with this exercise and once it's easy, move onto the "Dead Bug." Thanks for the comments.

[@williamworkman6108]

Breath while bracing. McGill is famous for brace vs drawing in.

[@t3chnica11y5]

thank you. do you how come exercises like the dead bug say to press back to floor to protect back . is that bad?

[@williamworkman6108]

Brace abdominals!

[@miajackson3559]

Bad demo.. very

[@mankillsquare]

Why is it so bad? It has faults but actually seems like one of the Better McGill curl up demos on KZbin.